Blood Sugar Health
Learn how to maintain healthy blood sugar levels, recognize symptoms of imbalance, and implement effective management strategies for better health.
Blood sugar, or glucose, is the main sugar found in your blood. It comes from the food you eat and is your body’s primary source of energy.
Your blood carries glucose to all of your body’s cells to use for energy. Maintaining balanced blood sugar levels is crucial for overall health and preventing diabetes-related complications.
Normal fasting blood sugar levels are between 70-100 mg/dL (3.9-5.6 mmol/L). Levels between 100-125 mg/dL (5.6-6.9 mmol/L) indicate prediabetes, and levels above 126 mg/dL (7.0 mmol/L) on two separate tests indicate diabetes.
- Increased thirst and dry mouth
- Frequent urination
- Fatigue and weakness
- Blurred vision
- Unexplained weight loss
- Recurrent infections
- Slow-healing cuts and sores
- Headaches and difficulty concentrating
- Shakiness or trembling
- Sweating and chills
- Dizziness or lightheadedness
- Rapid heartbeat
- Hunger and nausea
- Confusion or difficulty concentrating
- Irritability or anxiety
- Tingling or numbness in lips/tongue
Blood Sugar Levels Comparison
| Condition | Fasting Blood Sugar | 2 Hours After Eating | HbA1c |
|---|---|---|---|
| Normal | 70-99 mg/dL | Less than 140 mg/dL | Less than 5.7% |
| Prediabetes | 100-125 mg/dL | 140-199 mg/dL | 5.7% to 6.4% |
| Diabetes | 126 mg/dL or higher | 200 mg/dL or higher | 6.5% or higher |
Blood Sugar Management
Maintaining healthy blood sugar levels is essential for overall health and diabetes management. Here are effective strategies:
- Choose high-fiber carbohydrates (whole grains, legumes)
- Limit sugary foods and beverages
- Eat at regular intervals (don’t skip meals)
- Include lean proteins and healthy fats
- Monitor carbohydrate intake
- Stay hydrated with water
- Choose low glycemic index foods
- Portion control
- Regular physical activity (150 minutes/week)
- Maintain a healthy weight
- Manage stress effectively (meditation, yoga)
- Get adequate sleep (7-9 hours/night)
- Avoid tobacco products
- Limit alcohol consumption
- Monitor blood sugar regularly
- Take medications as prescribed
- Regular blood sugar testing
- Know your target ranges
- Keep a blood sugar log
- Have an emergency plan
- Regular health check-ups
- Foot and eye examinations
- Vaccinations (flu, pneumonia)
- Education and support groups
Frequently Asked Questions
For most people without diabetes, normal blood sugar levels are:
- Fasting (before meals): 70-99 mg/dL (3.9-5.5 mmol/L)
- After meals (2 hours): Less than 140 mg/dL (7.8 mmol/L)
This depends on your individual situation:
- For prediabetes: As recommended by your doctor, typically once daily or a few times per week
- For type 2 diabetes (not on insulin): Typically 2-3 times daily
- For type 1 diabetes or type 2 on insulin: 4-10 times daily
Always follow your healthcare provider’s recommendations.
Some foods that may help manage blood sugar levels include:
- Non-starchy vegetables (leafy greens, broccoli, peppers)
- Whole grains (oats, quinoa, whole wheat)
- Lean proteins (chicken, fish, tofu)
- Healthy fats (avocado, nuts, olive oil)
- Legumes (beans, lentils, chickpeas)
- Berries and other low glycemic index fruits